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Push pull

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5 athletes joined

Program Description

Pushing and pulling for big moosles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2024 07:12
  • Last Edited
    Jan 10, 2025 02:52
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Incline Bench Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Tricep Pushdown (Cable)
4
-
7
Tricep Extension (Machine)
3
-
8
Squat (Barbell)
3
-
9
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
-
2
Single Arm Iso Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Barbell)
4
-
5
Alternating Dumbbell Curl
3
-
6
Preacher Curl
3
1
-
RPE 10
7
Rear Delt Fly (Machine)
4
-
8
Lying Leg Curl
4
-
9
Leg Curl
3
-
10
Romanian Deadlift (Barbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Bench Press (Smith Machine)
3
-
3
Chest Press (Machine)
3
-
4
Lateral Raise (Dumbbell)
4
-
5
Shoulder Press (Machine)
3
-
6
Skull Crusher
4
-
7
Tricep Rope Push Down (Cable)
3
-
8
Hack Squat
4
-
9
Leg Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
-
2
Barbell Row
3
-
3
Dumbbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Bicep Curl (Dumbbell)
3
-
6
Rear Delt Fly (Machine)
3
-
7
Leg Curl
4
-
8
Lying Leg Curl
3
-
9
Jump Squat
3
2 mins
-
Week 1
1 / 12 Weeks
Day 2
1
High Row
4 Sets
-
2
Single Arm Iso Row
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Bicep Curl (Barbell)
4 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
6
Preacher Curl
3 Sets
1 Set
-
@10
7
Rear Delt Fly (Machine)
4 Sets
-
8
Lying Leg Curl
4 Sets
-
9
Leg Curl
3 Sets
-
10
Romanian Deadlift (Barbell)
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
4 Sets
-
2
Incline Bench Press (Smith Machine)
3 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
4 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Skull Crusher
4 Sets
-
7
Tricep Rope Push Down (Cable)
3 Sets
-
8
Hack Squat
4 Sets
-
9
Leg Extension
3 Sets
-
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
4 Sets
-
7
Tricep Extension (Machine)
3 Sets
-
8
Squat (Barbell)
3 Sets
-
9
Leg Extension
3 Sets
-
Day 4
1
Pull-Up (Assisted)
4 Sets
-
2
Barbell Row
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Bicep Curl (Cable)
4 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
-
7
Leg Curl
4 Sets
-
8
Lying Leg Curl
3 Sets
-
9
Jump Squat
3 Sets
2 mins
-